DASH Diet In Hypertension

Author: Dean Rouseberg Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about DASH Diet In Hypertension. DASH diet for hypertension.

DASH (Dietary Approaches to Stop Hypertension) is a diet specifically designed to lower blood pressure.

Later, scientists found that the diet solves a number of problems - reduces cholesterol levels and the risk of stroke and heart failure, normalizes weight. In addition, this diet is one of the best for diabetes prevention.

Basic rules of the DASH diet

Drink 2 liters of fluid a day.
Eat 5 times a day.
The weight of one portion should not exceed 215 grams.
The daily calorie intake should be around 2000-2500 calories.
Sweets: no more than 5 times a week.
Try to eat more grains, seeds, beans, lean meats and vegetables.
Do not consume alcohol or carbonated beverages.
You can have no more than 8 snacks a day (in addition to the main meals), but eat if you are really hungry.
Don't smoke.
Reduce salt intake to 2-3 teaspoons per day.
Your diet should include whole grain bread.
Exclude smoked and fatty foods, pickles, pastries, canned fish and meat.

What can you eat?

If you want to lose weight, you need to reduce calorie intake and food intake.

Cereals: not less than 7 servings per day (1 serving = 1 slice of bread, 1/2 teaspoon of cooked pasta, 1/2 teaspoon of oatmeal).
Fruit: no more than 5 servings per day (1 serving = 1 fruit, 1/4 cup dried fruit, 1/2 teaspoon juice).
Vegetables: 5 servings per day (1 serving = 1/2 teaspoon cooked vegetables)
Low-fat dairy products: 2-3 servings per day (1 serving = 50 grams of cheese or 150 milliliters of milk).
Seeds, beans, nuts: 5 servings per week (1 serving = 40 grams).
Animal and vegetable fats: 3 servings per day (1 serving = 1 teaspoon of olive oil or linseed oil).
Sweet dishes: no more than 5 times a week (1 serving = 1 teaspoon of honey or jam).
Fluids: 2 liters per day (water, green tea, juice).
Protein: 200 grams per day of meat, eggs or fish.

Fast food and packaged goods.
Alcohol.
Smoked meat and sausages.
Fatty meat.
Pastries, candies, cupcakes and similar sweets.
Carbonated drinks.

You can gradually start to exclude different foods from the list. Over time, your desire for them will diminish.

How to plan your diet?

You can create your own menu by following the rules and consuming the permitted products. Those that need to be limited, turn off gradually. If your goal is to lose weight, reduce the indicated portions.
The diet is healthy and provides the necessary daily amount of vitamins and macronutrients so that your body is not stressed by the change. By following the DASH regimen, you ensure a healthy diet without suddenly starving.

DASH Diet In Hypertension

CHAPTERS (Table Of Contents)

Basic rules of the DASH diet

What can you eat?

What to exclude from your menu?

How to plan your diet?

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